Monthly Archives: February 2014

Running on an Ice Road

This past weekend we visited the Apostle Island Ice Caves and spend the night on Madeline Island.  Yes the Ice Caves are stunning and I’d recommend checking them out if you can sneak away before the ice melts!

Normally there is a ferry that runs between Bayfield, WI and La Pointe, WI which the town on Madeline Island.  However during the winter there is an approximately 2 mile road that gets plowed between the two towns.  This is a fairly wide road and gets closed due to high wind and snow as the crews work to plow it out.  When we left Saturday morning both the Ice Caves and Ice Road were closed, fortunately they were both open and ready for us when we got to them!

I was hoping to run on the Ice Road, but the place we were staying was a little too far and I didn’t have enough time for a longer run.  I do recommend that if you are looking for a place to stay on Madeline Island that you check out Paul on AirBnB.com


Every year there is a big race across the Ice Road.  The race is a 4.2 mile out and back on the Ice Road.  The 20th Annual Run on Water will be held March 2, 2014 and by all appearances looks like a fun event.

From their website:

The 20th annual “Run on Water” is a family fun event open to people of all ages and skill levels. Participants can choose to run, walk, ski, snowshoe, bike, skate or even skijor the 4.2-mile course on the famous “ice road” across frozen Lake Superior from Bayfield to Madeline Island and back.  The race will start on the Bayfield side.  Participants must go around a stake on the Madeline Island side about 2.1 miles away, then return to the start.  Participants can choose their own course to turn the stake – on the ice road, off the ice road, straight or curving.  All entrants will be started and timed together.  Awards will be given to the top runners in age/gender group categories, and the fastest finishers in non-running modes.

One of these years we’ll go up for the Bayfield Winter Festival and I’ll get a run across the Ice Road. The festival looks to be a lot of winter crazy fun.  Have you ever been to the Festival or run across the Ice Road? Or any ice races?

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Happy Birthday Stridebox!!

Stridebox is celebrating their 1st birthday!

From their Facebook page:

I first signed up for Stridebox after seeing a post on Running is Funny.  Who wouldn’t want a box of running related stuff sent to them each month?

It was a great deal and I got lots of good sample products in the mail.  But late last year I needed to cancel my subscriber as we were trying to cut costs.  So imagine my surprise/confusion a few weeks ago when I got a box in the mail with Stridebox on the side.

As a birthday present to themselves they sent anyone who had been a subscriber a free box!!

For their birthday they sent me Clean Bottle’s The Runner,  About Time Whey Protein Isolate – Birthday Cake flavored, a reflective snap bracelet, and a nice birthday card!

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You should check out Stridebox!!

January into February Challenge Update

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7 (Photo credit: mag3737)

I exceeded my January Challenge of “Get rid of something every day”!

During the last few days of Christmas (winter) break I was able to do some cleaning in the basement.  When Caleb was born we basically took all the stuff from his room into the basement! I threw away some broken baby equipment, broken electronics, and some other junk.  I also created several boxes of garage sale stuff that will go to my school’s annual garage sale.  I added some books and clothes to round up the variety of other stuff!

I lost track of how much stuff I actually got rid of but it was definitely over 31 items.   Did you participate? What did you get rid of?

I also took on the January Challenge of running 50 miles laid out by Minneapolis Running.   Unfortunately, I didn’t quite make it.  I ran 39 miles total.  I was on track and then one Sunday I hurt my back getting Caleb out of the Rav4.  I took almost a week off and then did an easy run.  Looking at the calendar of my workouts they are all over the place! The biggest challenge to consistency has been my wife’s work schedule and then the ridiculous weather we’ve been having.  Though some of my runs were actually on days when school was cancelled and day care was open!!

I also did 1 bike workout a week with the longest being 1:15.  And a couple of snowshoes!

Looking into February my challenge is to do the 7 minute workout each day!  If you haven’t heard about the 7 minute work out the New York Times has a nice article about it.  It is basically doing 12 exercises for 30 seconds each.  The exception in the app I’m using is that side planks are held for 20 seconds on each side. The American College of Sports Medicine’s Health & Fitness Journal has an article about programs similar to the 7 minute workout and has this to say about it:

The following is an example of a 12-station HICT program. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.

Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.

1. Jumping jacks Total body

2. Wall sit Lower body

3. Push-up Upper body

4. Abdominal crunch Core

5. Step-up onto chair Total body

6. Squat Lower body

7. Triceps dip on chair Upper body

8. Plank Core

9. High knees/running in place Total body

10. Lunge Lower body

11. Push-up and rotation Upper body

12. Side plank Core

The article doesn’t actually highlight the strength building aspects of the workout but does seem to indicate that overall health markers such as insulin and VO2Max can improve with a High Intensity Circuit Training workout.  There are also clear fat-loss benefits.

Right now we have the “Seven” app on our iPad to do the 7-minute workout. Right now that is working pretty well. It has a tracker but you have to do the workouts within at least 48 hours of each other or it will delete the record.  Which app do you use for the 7 minute workout?

Incidentally, Minneapolis Running also decided to do a strength (core) challenge for February.  They offer 5 great core workouts to try.  Their challenge is every other day.  I’ve done the Lolo Jones workout that they highlight and it is a good one!

For February my running goals will be to hit 50 miles this month and to average 2 bike workouts a week!

How did you do on your January goals?  What do you have in store for February?

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